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Calorie Calculator

BMR and daily calorie needsRuns locally · nothing uploaded

BMR
1,631 kcal/day
TDEE (maintenance)
2,242 kcal/day

Daily calories by goal (reference)

  • Mild weight loss1,942 kcal/day
  • Maintain weight2,242 kcal/day
  • Weight gain2,542 kcal/day

Eating below your BMR long term is not recommended. Talk to a doctor or dietitian before starting a diet.

Estimates based on general formulas, for information only. Not a substitute for professional medical advice, diagnosis or treatment.

Also works as:bmr calculatortdee calculatordaily calories

How it works

When to use it

  • Estimate how many calories you burn per day.
  • Set a starting calorie target for weight loss or gain.

Formula

Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5

Mifflin-St Jeor equation, in kcal/day.

Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161
TDEE = BMR × activity factor

Sedentary 1.2; light 1.375; moderate 1.55; active 1.725; very active 1.9.

Worked example

Given: Male, 30, 5 ft 9 in, 150 lb, exercises 1–3 days a week

  1. 69 in = 175.26 cm; 150 lb = 68.04 kg.
  2. BMR = 680.4 + 1,095.4 − 150 + 5 ≈ 1,631 kcal.
  3. TDEE = 1,631 × 1.375 ≈ 2,242 kcal.

Result: About 2,242 kcal/day to maintain weight; about 1,942 for mild loss.

Reading the result

  • Plan meals around TDEE, not BMR.
  • People often overestimate activity. If unsure, pick the lower level and adjust after a few weeks.

Limitations

  • A population estimate; individual metabolism can differ by 10% or more.
  • Not for pregnancy, breastfeeding, children, or conditions that affect metabolism.

Sources

  • Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990;51(2):241–247.

How to use

  1. 1Choose sex and enter age, height and weight.
  2. 2Pick your activity level.
  3. 3Read your BMR and estimated daily calories.

FAQ

What is BMR?

The energy your body uses at rest. TDEE = BMR × activity factor.

Which formula is used?

Mifflin-St Jeor, a widely used estimate. Individual needs vary.

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